Eating oatmeal alone may not be low in energy intake, but if it is mixed with vegetables and foods rich in protein to achieve the same satiety, it can consume less energy; Because the energy density of vegetables and milk is lower than that of oats, it is suggested that friends who want to lose weight eat 150 ~ 200g vegetables for breakfast. In order to save time, they can eat tomatoes or cucumbers raw, or blanch all kinds of leafy vegetables with boiling water when cooking eggs, then mix them cold and bring a bag of milk. The rest of the satiety can be supplemented by oats.